If you want to build strong, round, and balanced shoulders, lateral raises need to be a part of your training. As a professional strength training coach, I'm happy to break down the lateral raise step by step. I'll show you how to do it right, what muscles it targets, and how to modify it if it does not feel right for your joints or body type.
Lateral raises might look simple, but there is more going on under the hood. Done wrong, they are ineffective or even painful. Done right, they help develop one of the most overlooked muscles in the upper body: the medial deltoid.
Letโs talk technique.
What Are Lateral Raises?
Lateral raises are a shoulder isolation exercise. Most people perform them standing up with dumbbells, arms straight, with the starting position being bent elbows and the arms at the sides, pair of dumbbells shoulder width apart, then raising the weights out to the sides until their arms are at shoulder height.
Sounds easy, right? Here's how it looks.
But here is the problem. That version often puts stress on the shoulder joint and limits the amount of weight you can use. If your arms are stiff and fully extended, you are creating a long lever, which makes the lift harder without providing any real benefit.
Instead, try this: keep a slight bend in the elbows. This shortens the lever arm, reduces pressure on the shoulder joint, and allows you to focus on lifting through your elbows, not your hands. This small tweak improves the movement and helps you feel the contraction in the right place, the medial head of the deltoid.
Do these the right way, and they'll be a valuable addition to any program with upper body workouts.
The Key Muscle: Medial Deltoid
The medial deltoid, also called the middle deltoid, is the main target of the lateral raise. It sits on the side of the shoulder and gives that rounded, wide look that creates the illusion of broader shoulders and a tighter waist.
This muscle does not get a lot of attention in big compound lifts like the bench press or row. Those mainly work the front deltoid or rear deltoid. The lateral raise is one of the only movements that directly targets the middle deltoid, which is why it is so important for full shoulder development.
If you want shoulders that look strong from all angles, the medial deltoid needs to be trained directly, and lateral raises are one of the best ways to do it.
One other important muscle to mention? The trapezius muscles (in your upper back). It's what supports and stabilizes lateral raises throughout the lift.
The โPour the Waterโ Cue
A lot of lifters struggle to feel their shoulders working during lateral raises. That is where the โpour the waterโ cue comes in. Note the position of my thumbs in the photo.
Imagine you are holding two jugs of water and trying to pour them out at the top of the movement. This cue naturally rotates your shoulders into a better position and helps elevate your elbows above your wrists. That form adjustment activates the medial deltoid more and makes the movement more effective.
If the cue does not make sense at first, try it with light dumbbells. Focus on leading the lift with your elbows and keeping your wrists from falling behind.
What If Lateral Raises Hurt Your Shoulders?
Not every body responds well to traditional lateral raises. Some people experience shoulder pain or discomfort during the movement, especially if they go too heavy or raise the weights too far behind the body.
In addition to strengthening your posterior and anterior deltoids, there are a few other things you can do to hit the medial deltoid without causing irritation. I'd start with:
1. Leaning Lateral Raise
Lean slightly to one side while holding a dumbbell in the opposite hand. This angle changes the tension and can make the movement feel smoother. It also gives you a better stretch at the bottom.
Consider this as one of the more targeted shoulder exercises. If you're weaker on one side than the other, this can be a solution.
2. Cable Lateral Raise
Using a low cable lets you keep constant tension on the medial deltoid throughout the movement. It also gives a smoother range of motion and reduces joint strain.
3. Band Lateral Raise
Bands are easier on the joints and allow for progressive resistance. This is a good option for beginners or lifters recovering from injury.
Note that there are several worthwhile ways to strengthen underdeveloped rear delts. Fix the issue with isolation and compound pulling exercises to target the rear delts.
4. Dumbbell Upright Row (Modified)
Another great option is the dumbbell upright row, done with a neutral grip and the weights held slightly away from your body. The key is to lead with your elbows and stop the movement once they reach shoulder height. This variation still activates the medial deltoid without putting the shoulder in a compromised position.
Note that the dumbbell upright row is modified, in this case, to keep your weights away from your chest. This helps target the desired muscles while helping to avoid shoulder pain.
Looking for a similar lift? Check out our guide on upright rows vs. lateral raises. (Hint: It's kind of bars vs. dumbbells). And for a bigger challenge, consider adjusting the lift to use kettlebells, variations with a barbell, or extra weight with a cable machine.
Final Thoughts on Lateral Raise Workouts
Lateral raises are one of the most important shoulder isolation exercises, but they need to be performed with attention to detail. Bend your elbows slightly, lead with your elbows, and use the โpour the waterโ cue to get the best contraction in the medial deltoid.
If the movement causes discomfort, do not quit on shoulder training altogether. Try variations like leaning raises, cable or band work, or modified upright rows to train the same muscle with less joint stress.
Whether you are a bodybuilder, powerlifter, or just want more balanced shoulders, lateral raises will help you build strength, size, and aesthetics. Train smart, stay consistent, and that middle delt will start to pop.